From Breakouts to Beautiful Skin: How Your Diet Can Help You Fight Hormonal Acne

We all know what it feels like. You wake up in the morning and immediately see it: an unwanted guest on your face. A big, angry, fiery pimple. Many people suffer from hormonal acne, and it can make you feel incredibly self-conscious. But did you know that what you eat has a significant impact on the health of your skin? What's on your plate could be the key to radiant skin.

In this blog post, we delve into the world of hormonal acne. We discuss the causes and what you can do to combat these scourges.

The Link Between Hormonal Acne and What You Eat

We all know the saying "you are what you eat." It might sound unpleasant, but when it comes to our skin, it rings true.

For years, dermatologists and aestheticians have been critical of the role of diet in the development and treatment of acne. But as science advances, we're seeing increasing evidence that the food we put into our bodies can significantly impact the health of our skin.

Recent studies have shown the link between diet and inflammation and the influence of various hormones on the severity of acne.

Insulin, insulin-like growth factor 1 (IGF-1), and androgens (such as testosterone) in particular appear to play a role in the development and maintenance of acne. So, if you want to take control of your skin health, it's definitely wise to take a closer look at what you're consuming.

Foods That Trigger Hormonal Acne

While there is no one-size-fits-all approach to skin care, there are certain foods that can trigger acne in some people.

Below, we'll discuss some of the culprits that can trigger your skin. By eliminating these foods or at least reducing them, you might notice a change in your skin, and that clear, healthy skin will become a reality for you too.

Foods with a high glucose index (GI)

We all know that foods high in sugar and starchy carbs are oh so tempting, but did you know they can contribute to your hormonal acne?

Starch is a type of carbohydrate. Refined (processed) starch has been stripped of fiber and is classified as "fast carbohydrates." This causes a high spike in your blood sugar.

Foods with a high glycemic index (GI) can have a significant impact on your skin. They do this by raising your blood sugar, which causes your body to produce more insulin. This can then lead to an increase in both IGF-1 (insulin-like groove factor-1, a protein hormone) and androgen levels, two hormones strongly linked to acne.

So if you're suffering from pimples, it's wise to check if you're eating too many high-GI foods. Here are a few common culprits:

• Sweets
• Fried products
• Soft drinks and juice
• White and whole wheat bread
• Sweetened breakfast cereals and bars
• Chips and crackers
• White rice
• Fries

Replacing these foods with lower GI varieties may help you better manage your hormonal acne.

Dairy

Milk is good for everyone, right? Much has been written and discussed about dairy and acne problems for years. But before you swear off dairy for good, you should know that not all dairy products are harmful.

Yogurt and cheese are relatively safe for most people, but milk is a different story. This is because milk contains two proteins—casein and whey—that can worsen acne by increasing IGF-1 levels.

And if you thought using whey protein supplements would be safer, you're wrong. These protein powders can also cause breakouts in some people. Furthermore, milk can also stimulate insulin production, which can make acne worse.

But before you pour your milk down the drain, know that the link between dairy and acne is nuanced and personal. It's all about what works for your skin.

So if you love milk and don't suffer from breakouts, go ahead and enjoy a café latte. But if you notice dairy affecting your skin, it might be time to switch to a dairy alternative or limit your intake.

Fats and oils that trigger inflammation

Pro-inflammatory fats are the secret culprits behind many of our acne problems. These refined vegetable oils are particularly problematic:

• Canola oil
• Soybean oil
• Corn oil
• Safflower oil
• Peanut oil

These oils are widely used in packaged and processed foods, meaning you often ingest them without realizing it, even if you don't cook with them.

They're packed with omega-6 fatty acids, which can increase inflammation in your body and worsen acne. Omega-6 fatty acids are important for your health, but they must be balanced with omega-3 fatty acids, which actually help reduce inflammation.

If there's an imbalance and you consume more omega-6, you may experience acne. So next time you reach for a bag of chips or a ready-made salad dressing, take a look at the ingredients. If you see one of those pro-inflammatory oils, consider swapping it for a healthier option—your skin (and body) will thank you!

Highly processed foods

It's no secret that highly processed foods are the sworn enemy of clear skin. They're like the Mean Girls of the food world: they always cause chaos and hassle.

Studies have shown that people who didn't eat these ultra-processed foods were virtually acne-free until they were introduced.

These foods may seem tempting at first, but they only cause problems. They're loaded with refined carbohydrates and processed vegetable oils, making them sure to aggravate your hormonal acne. Avoid these foods if you want to reduce hormonal acne:

• Fast food
• Sweets
• Ice
• Chips and unhealthy crackers
• Frozen packaged foods.

Alcohol

Now let's address the elephant in the room: alcohol. You've probably experienced it before: one glass of wine too many, and you wake up with a pimple that looks like you went to bed with pizza on your face.

It turns out that alcohol can disrupt our hormones, making it a problem for people with acne-prone skin. Research shows that both estrogen and testosterone levels can rise after drinking alcohol.

This imbalance can make your acne worse. Furthermore, some alcoholic drinks, such as sugary cocktails, can also increase insulin production, leading to even more acne. So while a glass of wine here and there won't hurt, it's important to be aware of how much alcohol you drink and its impact on your skin.

Want to learn more about how alcohol affects your cycle? Read our article "Cheers to Being a Woman . "

Diet to combat your hormonal acne

If you struggle with hormonal acne, eating smart can help you manage and reduce breakouts. It's not just about avoiding acne-triggering foods, but also about eating nutrient-rich foods that support your skin's health.

Below we look at which foods these are.

Foods high in omega-3 fats

Who knew the secret to clear skin was right on your plate? Omega-3 fatty acids might just be the superhero your skin needs to fight acne. These fatty acids compensate for the omega-6 fatty acids that cause inflammation and acne.

They can also reduce the production of IGF-1 (the hormone that can worsen your acne). Where can you find these amazing fatty acids? All you have to do is stop by the fish aisle at the supermarket.

• Fatty fish such as salmon, sardines and mackerel are packed with omega 3
• If you're not a fan of fish, you can also eat chia seeds, flax seeds and walnuts
• And if you're really not a fan of any of these foods, supplements are always an option. Just make sure you choose a high-quality supplement.

So go ahead and add omega 3s to your diet and watch your skin glow from within!

Eating with probiotics

When it comes to fighting acne, probiotic-rich foods can make a big difference. Probiotics have been shown to influence the inflammatory response, reduce IGF-1 and androgen levels, and improve gut health.

One small study even found that taking the probiotic Lactobacillus rhamnosus GG improved acne symptoms and lowered IGF-1 levels in the skin.

If you suffer from acne, you may have an imbalance of gut bacteria. Therefore, probiotic-rich foods can help you balance your gut flora and improve your skin:

So be sure to put these foods on your shopping list:

• Kimchi
• Sauerkraut
• Pickles
• Miso
• Kefir
• Coconut yogurt

Fruits and vegetables

If you want to support your skin and get rid of hormonal acne, it's important to eat a wide variety of colorful fruits and vegetables. They not only add color to your dishes but also contain polyphenols (a group of antioxidants) that have antioxidant properties and reduce inflammation in your body. And that's not even mentioning the vitamins C and A, which are incredibly beneficial for your skin.

Many fruits and vegetables also have a low glycemic index, meaning they can help support healthy blood sugar levels and insulin response.

Experiment with new fruits and vegetables and see how they benefit your skin and overall health. Consider:

• Leafy greens such as spinach and kale
• Berries such as blueberries, strawberries and raspberries
• Citrus fruits such as oranges, grapefruits and lemons
• Cruciferous vegetables such as broccoli, cauliflower and Brussels sprouts
• Sweet potatoes and carrots
• Tomatoes and peppers
• Apples and pears
• Melons such as cantaloupe and watermelon

Foods high in fiber

A high-fiber diet is an important step in combating acne. Research has shown that a diet low in high-glucose foods can lower your blood IGF-1 levels, which can help reduce acne. In addition, fiber is essential for maintaining a healthy gut and a balanced microbiome.

Here are some examples of fiber-rich foods that won't spike your blood sugar:

• Vegetables and fruits
• Lentils
• Beans
• Nuts
• Seeds
• Quinoa

Food rich in zinc

If you have hormonal acne, you may want to consider incorporating more zinc-rich foods into your diet. Zinc is a mineral with anti-inflammatory properties that can reduce the severity of acne.

In fact, low zinc levels are linked to more severe breakouts. Add these foods to your grocery list for clear, healthy skin:

• Oysters – the best source of zinc, but not everyone is a fan of these slimy creatures.
• Other foods that contain zinc include crab, lobster, pumpkin seeds, lentils, beef, quinoa, and chicken.

You can also get zinc from a supplement.

Alternatives to milk

If you love milk but suffer from hormonal acne, it might be worth experimenting with milk alternatives. Some people find that cutting out milk improves their skin.

Cow's milk contains hormones that can disrupt our hormone balance and contribute to inflammation, which worsens acne. Fortunately, there are plenty of milk alternatives to choose from, such as almond milk, soy milk, coconut milk, oat milk, and many more.

They contain fewer hormones and are also packed with various nutrients. Try swapping your coffee with milk for one with almond milk to see how your skin reacts.

Eating for your health: your skin will thank you

It's important to know that hormonal acne is a common problem for many women, but there are ways to manage it. By making small changes to your diet and eating nutrient-rich foods, you can support your skin health and overall well-being.

So the next time you're grocery shopping, be sure to buy the foods mentioned above and do n't be discouraged: with a little effort and small changes, you can get the radiant skin you've always dreamed of.